The Greatest Ab Workout - Unique Ab Workouts For Six Pack Abs

Published: 25th February 2010
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Many people are under the false impression that they need to spend hours in the gym hammering out hundreds of reps of crunches and sit-ups to get a flat stomach and six pack abs, and just about everyday I go to the gym...I see people doing useless abdominal exercises and bogus ab workouts.

These people just have no idea that these pointless abdominal exercises could give them a variety of lower back problems, and that exercises like these will never reveal their hidden sick pack anyway.

These crunch-a-holics- pound out rep after rep of useless sit-ups, crunches, side bends, machine crunches, and many more big time wasting exercises thinking that the burn they feel will miraculously reveal their hidden six pack abs.

As much as it totally sucks to do hundreds of crunches and sit-ups people still go to the gym consistently and pound out rep after rep! Why? Because conventional wisdom says that feeling the burn from these types of abdominal exercises will help tone and flatten your belly.

Newsflash people...it won't.

Regardless of how intense the burn may be from crunches and sit-ups, neither one of these exercises is all that effective in building rock hard six pack abs, and in fact, doing crunches and sit-ups is practically a big waste of your precious time.

Here's why.

Crunches are resistance exercises, and just like any other resistance exercise, if you can perform it for high repetitions (30 or 50 or even 100) reps it is practically useless to improve your body composition.

The best rep range for working the abdominals is between 10 and 20 reps. Anything more and you are probably wasting your time.

Now sit-ups may be somewhat harder than crunches, but they aren't that much more effective. Plus, doing sit-ups can be risky because doing them puts pressure on the lower back and that puts you at risk for a herniated disc. Trust me, it is not worth it!

Both crunches & sit-ups are risky, boring, and not required to build rock hard six pack abs. In fact there are many exercises that you may have never heard of before that work your core much better and protect your lower back from soreness.

Some of my favorite "crunchless" abdominal exercises are:

Rookie Level
Mountain Climbers
Plank
Lying Hip Extension

Advanced Level
Renegade Dumbbell Row
Forearm Plank
Hanging Knee Raises

Hardcore Level
Sumo Deadlift to Curl
Windshield Wipers
L-Pullups

Here are a few much more efficient ab workouts that will only take about six minutes.

There are three levels: rookie, advanced, and hardcore. Start out with the rookie circuit...try it for several workouts and dominate it before moving up to the advanced circuit. If you feel brave enough though....feel free to try the hardcore ab workout!

Rookie six pack abs circuit

**This routine is a circuit so you will not rest between exercises. Move from exercise to exercise without resting. Perform the circuit 3 times and rest for 45 seconds between sets.

1. Mountain Climber :30 seconds
2. Lying Hip Extension 15 reps
3. Birddog 8 reps per side
4. Plank :30 seconds

Advanced six pack abs circuit

**This routine is a circuit so you will not rest between exercises. Move from exercise to exercise without resting. Perform the circuit 3 times and rest for 30 seconds between sets.

1. Stability Ball Jackknife 15 reps
2. Renegade Dumbbell Row 8 reps per side
3. Stability Ball Rollout 15 reps
4. Alligator Crawl :20 seconds
5. Plank :60 seconds

Hardcore six pack abs circuit

**This routine is a circuit so you will not rest between exercises. Move from exercise to exercise without resting. Perform the circuit 2 times and rest for 30 seconds between sets.

1. Windshield Wipers 10 reps per side
2. Hanging Leg Raise 12 reps
3. Windshield Wipers 10 reps per side
4. Hanging Leg Raise 12 reps
5. L-Pullups 12 reps
6. Stability Ball Rollout 12 reps
7. Sledge Hammer Slam 10 reps per side

***Windshield wipers are an advanced six pack abs exercise and one of my favorites.

You don"t have to spend all day in the gym to build rock hard six pack abs , and in fact, you can get in a great core workout in just a few minutes, as these unique ab workouts proved here today.

Put some spice back into your abs training and skip the boring, back-breaking crunches and sit-ups. The exercises listed are far more effective, and much more fun. Plus, your lower back and neck will thank you in the end!

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